SPEAL'S Warm-up:
Hip Mobility
Shoulder Mobility
Ankle Mobility
Skill
Pull-Ups/Progression
WOD
5 Rounds of:
3 Rounds of CINDY
1 Hang Snatch High Pull
Rest one minute after each round
Then...
3 Sets of 15 Wallballs unbroken
Wallballs must be completed unbroken, if set is broken, must start from the beginning
Rest as needed in between sets
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